Month: March 2018

CrossFit Montgomery – CF

Warm-up

10:00 Bike or Row

Every 10 Cals, complete 20 Double Unders

then

Burgener’s Warm-up

A: Metcon (3 Rounds for reps)

3 Rounds, Rotating
3 Rounds, Rotating

Minute 0-2 – 25/18 Cal Row

Minute 2-4 – 10 Clean and Jerks (135/95)

Minute 4-6 – 75 Double Unders

*Score each round

CrossFit Montgomery – CF

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

CrossFit Montgomery – CF

Warm-up

3:00 Light Row or Bike

2 Rounds

4 Plank Lunge w/ Reach each leg

12 Air Squats

Rest 90 seconds between Rounds

A: CF 18.2 (Time)

For Time (12 minute cap

includes CF 18.2A)
1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats (50/35)

Bar-facing burpees

B: CF 18.2A (1RM)

1 Rep Max Clean
Complete Clean within 12 minutes time cap of 18.2